From internal to external - Sport Singapore

FROM INTERNAL TO EXTERNAL

Integrating MARTIAL ARTS INTERNAL WORK

into Sports & Athlete development

INTEGRATING MARTIAL ARTS INTERNAL WORK INTO SPORTS / ATHLETE DEVELOPMENT

• Internal Work training places emphasis on 4 key principles:

1. Breathing

2. Form

3. Relaxation/Tension

4. Movement.

For this E-workshop, we will focus on BREATHING & FORM. In particular, I’ll be sharing how to use

Breathing and proper Form to develop the tendons and ligaments of an individual athlete.

Tendon and ligament strength training is often overlooked but is just as important as working on muscular strength and endurance. Athletes with stronger, stiffer tendons and ligaments perform consistently with a higher rate of force development and increase in muscle efficiency. Strong tendons and ligaments also significantly decrease the risk of injury for athletes and help speed up their recovery rate.

At this E-workshop, you will learn about:

1. Breathing & Form (Internal Work)

2. Tendons, Ligaments and their functions

3. Benefits of Tendon & Ligament training

4. Introduction to 4 Basic Exercises

Push-up, Squat, Sit-up and Leg Raises

5. Practice Session

INTEGRATING MARTIAL ARTS

INTERNAL WORK INTO SPORTS /

ATHLETE DEVELOMENT

TRAINER PROFILE

• Ron Felix is an Internal Martial Artist who has been practicing Aikido and Russian Martial Art, Systema for the last 20 years.

• He specialises in Form & Alignment and Internal Work classes and has been working with his students with a strong focus on using Internal Work training methods to develop better body form and internal awareness. Using Martial Arts Internal Work as a foundation, he hopes to help more people develop good posture & form and thus gain better health & vitality.

• Ron is currently an Instructor, authorised and certified by Systema Headquarters, Toronto to represent and teach Systema as taught by Chief Instructors Vladimir Vasiliev (Toronto) and Mikhail Ryabko(Moscow). Passionate about sharing his knowledge and understanding of Aikido, Systema and Internal Work, his friendly and fun personality creates a safe and conducive training environment for all his students.

WHAT IS INTERNAL WORK?

• To understand INTERNAL WORK in MARTIAL ARTS, an individual needs to understand 4 key principles :

• Breathing, Form, Relaxation/Tension & Movement

• Breathwork is the Foundation of INTERNAL WORK and is the key to unlocking efficient, precise and powerful movements that can be used by martial artists & sportsmen alike

INTERNAL WORK: TRAINING BREATH & FORM • THE THREE STRUCTURES OF THE BODY

• BREATHWORK competency allows the trainee to integrate the Muscles, Tendons & Ligaments / SKELETAL structure

• Breathing is used as a diagnostic tool to develop FORM & ALIGNMENT

• Through Slow training, we can increase Strength & Flexibility in the tendons & ligaments

INTERNAL WORK:

TRAINING BREATH &

FORM

INTERNAL WORK:

TRAINING BREATH &FORM

• Better FORM = Better Performance

By training in Breathwork and using the 4 Basic Drills, athletes can develop

an Integrated Body with the muscles, tendons/ligaments and skeletal

systems working synergistically together to enhance Power, Pace & Precision

• Reduce Injury

An increased awareness of the athlete’s internal form & alignment allows

him/her to be in better control of their bodies. By being able to recognise tension

&/or excessive tension they can avoid long term injury and take the appropriate

steps to aid recovery and rehabilitation

HOW CAN INTERNAL WORK TRAINING BENEFIT ATHLETES AND THEIR PERFORMANCE?

• DEMONSTRATION & EXPLANATION

BREATHWORK & FORM

Demo to show movement without the use of excessive muscular tension for efficient

and “cleaner” transmission of power.

• DEMONSTRATION & PRACTICE* (BREATHWORK & FORM DRILLS)

Push-up, Squat, Sit-up & Leg Raise (Slow work)

• DEMONSTRATION & PRACTICE

Dynamic Stretching for whole body (Targets the tendons & ligaments of major joint groups)

Wrists, elbows, shoulders, hips, knees & ankles

INTERNAL WORK: TRAINING BREATH & FORM

• Example explanation of SQUATS

INTERNAL WORK FOR SPORTS EXCELLENCE ZOOM INTRO SESSION

INTERNAL WORK: TRAINING BREATH & FORM

• THE THREE STRUCTURES OF THE BODY

• BREATHWORK competency allows the trainee to integrate the Muscles, Tendons & Ligaments / SKELETAL structure

• Breathing is used as a diagnostic tool to develop FORM & ALIGNMENT

• Through Slow training, we can increase Strength & Flexibility in the tendons & ligaments

• Better FORM = Better Performance

By training in Breathwork and using the 4 Basic Drills, athletes can develop

an Integrated Body with the muscles, tendons/ligaments and skeletal

systems working synergistically together to enhance Power, Pace & Precision

• Reduce Injury

An increased awareness of the athlete’s internal form & alignment allows

him/her to be in better control of their bodies. By being able to recognise tension

&/or excessive tension they can avoid long term injury and take the appropriate

steps to aid recovery and rehabilitation

HOW CAN INTERNAL WORK TRAINING BENEFIT ATHLETES AND THEIR PERFORMANCE?

•QUESTIONS & ANSWERS

INTERNAL WORK FOR SPORTS EXCELLENCE ZOOM INTRO SESSION